5. How to... dorsal raise
How to dorsal raise
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Instructions
Lay on the ground in a “prone” face down position.
Keep your feet on the floor when doing this exercise to avoid excessive pressure on the lower back.
Place your finget tips on your temples and smoothly lift your head and shoulders only 4 to 6 inches off the floor, holding in the upper phase for 2 – 3 seconds prior to slowly returning back down to repeat again for desired reps. Further guidance on repetitions are below.
Notes from your P.T
TIP: You can assist your back muscles if they are weak by pushing up with your arms, otherwise place your hands under your forehead, and lift your head and elbows off the ground. Always keep your neck completely still and look straight down at the floor, as with all exercises stop if you feel any pain. This exercise can be made harder by extending your arms out in front of you, or by holding a suitable weight.
Muscles worked and benefits: The Dorsal Raise is a great strength training exercise for beginners to develop lower back strength, in order to help prevent back pain.
Sets and reps? Beginner: 6 reps (with control!) Advanced: 10/12 reps repeated up to 3 times.
Caution: Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor.
I hope you have enjoyed practicing this exercise and the others that are available in our how to exercise blog. If you’d like to practice these sorts of exercises with our expert guidance, why not book yourself in to one of our Trigger Point Pilate’s classes or our stretch class.